20 Tips for Healthy Aging

According to the World Health Organization, healthy aging is “the process of developing and maintaining the functional ability that enables well-being in older age."¹ Simply put, healthy aging means retaining the ability to do the things that really matter to you.¹

Of course, that's easier said than done, since getting older involves myriad changes to our bodies and minds.² But your daily choices can make a difference because even small changes can create significant health benefits and help you reach your health goals.³

Try the tips below — spanning the areas of diet, exercise, skincare, mental health and preventive care — to help you age well.

1. Eat a Balanced Diet

Healthy food choices can help protect you from various health problems as you age, and may even help improve brain function.³ Choose& nutrient-rich foods such as seafood; plant-based proteins like nuts and seeds; and lean meats and poultry.⁴ And don't forget the produce — research reveals that eating five servings of fruits and vegetables every day (1.5 to 2 cups of fruit and 2 to 3 cups of vegetables) may help you live longer.⁵

2. Limit Processed Foods⁶

If your food comes in a package and has more than one ingredient, chances are it's processed. By skipping packaged foods such as fast food, frozen pizza, chips and even granola bars, you can eliminate added sugars from your diet. It's also wise to avoid processed meats such as hot dogs, bacon, sausages and deli meats, which have about four times more sodium and 50% more nitrate preservatives than unprocessed meats.

3. Stay Hydrated⁷

Good hydration is linked to healthy aging, enabling you to live longer and develop fewer chronic conditions. To stay hydrated, women should aim for about 6 to 9 cups of fluids each day, and men should aim for about 8 to 12 cups. You can increase your fluid intake by drinking water or juice, or by eating fruits and vegetables with high water content, such as melons and cucumbers.

4. Incorporate Antioxidants

Antioxidants help protect the body from free radicals that can damage our cells.⁸ By consuming foods high in antioxidants — such as blueberries, pomegranates, avocados⁹ and sweet potatoes¹⁰ — you can increase your likelihood of aging well.⁸ Antioxidant-rich foods may even offer protection from depression, anxiety, heart disease, macular degeneration and cancer.⁸

5. Engage in Regular Physical Activity

Physical activity is a cornerstone of healthy aging.³ Not only can exercise help you live longer, it can also help you enjoy more years without pain or disability.³ You don't even have to go to the gym to exercise — try a moderate physical activity such as walking for 20 to 30 minutes each day, and a muscle-strengthening activity such as carrying groceries at least two days each week.¹¹

6. Stay Active³

Here's a good reason to keep moving: In a study of adults 40 and older, taking 8,000 or more steps (vs. 4,000 steps) each day was associated with a 51% lower risk of death from all causes. To increase your daily step count, try activities such as gardening or walking your dog, and take the stairs instead of the elevator.

7. Protect Your Bones⁶

Want to reduce the risk of falling and breaking bones? Try simple balance exercises, such as walking backward, sideways, on your toes and your heels. You can also practice standing from a sitting position without using your arms to push up. If you do fall, bend your elbows and knees and try to land on flesh — like the side of your thigh, butt or shoulder — not bone.

8. Maintain Your Flexibility¹²

Good flexibility means your joints can comfortably and painlessly move through a normal range of motion. Stretching is the best way to improve flexibility. When you stretch, be sure to keep your shoulders back and your spine and hips in a neutral position, and breathe through the movements.

9. Reduce Stress³

Did you know that stress and anxiety can rewire the brain and have a negative impact on your memory, decision-making and mood? Finding ways to lower your stress level can support healthy aging. Try managing your stress by meditating, journaling, exercising, connecting with friends and family and pursuing activities you enjoy.

10. Stay Socially Active

Maintaining connections with family and friends can keep you healthy and add years to your life.⁶ Making new friends is also important, as it can improve your overall well-being.³ Take time each day to connect with other people, either in person or over the phone.³ To meet new people (and learn something new in the process), consider taking a class.³

11. Challenge Your Mind³

Research reveals that sustained engagement in a new and cognitively demanding activity can improve memory function. So if you want to stave off memory loss as you get older, exercise your brain. Try learning a new game, craft, instrument or other skill. Whether it's quilting or learning how to use computer software to edit photos, you can have fun and keep your brain healthy at the same time.

12. Seek Support

If your mental health has seen better days, ask for help.⁴ Contrary to what you may have heard, depression is not a normal part of aging — it is a treatable medical condition.¹³ Psychotherapy and antidepressants may help.¹³ Whether you're experiencing deep sadness or numbness, loss of appetite or lack of sleep — all symptoms of depression — make an appointment to see your healthcare provider right away.³

13. Protect Your Skin From the Sun¹⁴

Sun protection is foundational to any anti-aging skin care plan. That's because the sun's rays make our skin age more quickly — a process known as “photoaging." To protect your skin, stay covered with a wide-brimmed hat, a long-sleeved shirt and pants whenever possible. Add a pair of sunglasses to help reduce fine lines around your eyes, and gloves to help minimize age spots on your hands.

14. Make It a Habit to Moisturize

Skin becomes drier with age, and when skin is dry, fine lines and wrinkles start to appear, so it's important to apply moisturizer every day.¹⁴ Moisturizer traps water in your skin, which can give it a more youthful appearance.¹⁴ To minimize fine lines and wrinkles, apply a facial moisturizer, lip balm and body moisturizer.¹⁴ If you want a product that does double duty, use a moisturizer that contains sunscreen.¹⁵

15. Use Sunscreen Regularly

In addition to a moisturizer, sunscreen is the most effective anti-aging product you can buy.¹⁵ Before going outside, apply sunscreen to all skin that will not be covered by clothing.¹⁴ Be sure to choose a sunscreen that offers broad-spectrum protection, water resistance and SPF 30 or higher, and reapply every two hours while outdoors.¹⁵

16. Seek Shade

When in doubt, just stay out — of the sun, that is.⁶ While most sun damage happens when we're young, it's wise to avoid excessive sun exposure at any age.⁶ To protect your skin from harmful ultraviolet rays, dermatologists recommend seeking shade between 10 a.m. and 2 p.m., and whenever your shadow looks shorter than you are.¹⁴

17. Schedule Periodic Checkups³

Preventive care visits with your healthcare providers are essential to healthy aging. After all, regular checkups can help doctors catch chronic diseases early, when they're easier to treat. These visits can also help you reduce risk factors, such as high blood pressure and cholesterol.

Bonus: People who go to the doctor regularly report improved quality of life and feelings of wellness.

18. Get Preventive Screenings¹⁶

Routine screenings are an important part of preventive care that can help you enjoy a longer life. These screenings allow doctors to compare test results over time, giving you a chance to prevent potential problems with medication or lifestyle changes. Typical health screenings for adults include blood tests, colonoscopies, mammograms (for women), prostate cancer screenings (for men) and others.

19. Monitor Chronic Conditions¹⁷

If you have a chronic health condition, it's important to self-monitor between doctor appointments. For example, if you have diabetes, it's essential to check your blood sugar every day. If you have asthma, you can measure your lung function at home with a peak flow meter or spirometer. If you have high blood pressure, you can use an upper-arm blood pressure monitor to keep an eye on your numbers.

20. Take Medication As Prescribed⁶

If your doctor has prescribed medication, it's important to fill it and take the proper dose. Failure to do so can be dangerous — lack of adherence to prescription medication has been linked to about 125,000 deaths and at least 10% of hospitalizations. If you're having trouble paying for your medication, ask your doctor about samples, coupons or financial assistance programs.

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Author Bio

Robyn Tellefsen is a freelance writer and editor with more than 20 years of experience covering health and wellness, finance, and more. Her work has appeared on sites such as LoopNet, Beachside Rehab, First Horizon Bank, SoFi, A Place for Mom, American Express, Chase and more.